February 2012 WODs

Here are CrossFit Cheshire’s WODs for February 2012.

Last month’s WODs | Next month’s WODs

02/29/12
Turkish Get Ups Kettle Bell and OLY Bar Practice

20Min AMRAP
5 Pull Up
10 Box Jump 24/20
5 Dumbbell Thrusters 35/25

02/28/12
Push Press
work up to heavy set then
3 – 3 – 3 – 3 – 3

10,9,8,7,6,5,4,3,2,1
Dead lift 225/155
Ring Dips

02/27/12
Skill: Pistols

“Baseline +”
400M Run / 500M Row
40 Air Squats
30 Ab Mat Sit Ups
20 HR Push Ups
10 Pull Ups
400M Run / 500M Row

02/24/12
Skill: Rope Climbs

3 Min max reps HSPU
… REST 1 min
2 Min max reps box jumps (24/20)
REST 1 min
1 Min max reps KB swings (53/35)

02/23/12
Bench Press 5-3-2-1-1-1

15 Min AMRAP
7 SDLHP 35/53
14 Ab Mat Sit Ups with MB 20/14
21 Burpees

02/22/12
Fran
21-15-9
Thrusters 95/65
Pull Ups

02/21/12
5 R/F/T
25 “L” Push Ups (NO “V” push ups or lower case “r” push ups)
100 Jump Rope Singles

02/18/12
Back Squat 3-3-3-3-3
Increase weight each round

250M Row – 1 Min. Rest x 10
Record Time
(Average of fastest and slowest row)

02/17/12
For Time:
400 M Run
25 Pull Ups
25 Russian Twists
250 M Run
50 Air Squats
50 Ab Mat Sit Ups
400 M Run
25 Pull Ups
25 Russian Twists
250 M Run
50 Air Squats
50 Ab Mat Sit Ups

02/16/12
Strength: 5X3 Cleans (75% Body Weight)

3 R/F/T
10 Ring Dips
20 DB Snatch (40/30)
30 Wall Ball

02/15/12
20 Min AMRAP
250M Row
21 Double Unders
9 KB Swings (70/53)

02/14/12
Skill: Practice Double Unders

For Time:
30 Weighted Push Ups (25/15)
20 Box Jumps
10 HPC’s (135/95)
10 Weighted Push Ups
30 Box Jumps
20 HPC’s
20 Weighted Push Ups
10 Box Jumps
30 HPC’s

02/13/12
5 R/F/T
5 Deadlifts 275/185
10 Burpees

02/10/12
Review Snatch

Fight Gone Bad
Wall Ball
SDHP
Box Jump
Push Press
Row
Rest
(1 Min per station. Clock does not stop. 3 Rounds, 1 Point per rep/calorie)

02/09/12
Strength: Press 5-3-2-1-1

5X5 Ring Dips, 30 sec rest between sets
2 Min Rest
Light 500M Row
2 Min Rest

2K Row for time

02/08/12
Skill: Kipping Pull-ups

12 Min, Every Minute on the Minute complete
– 20 yards DB Farmers Carry (45/35)
– 20 yards OH Walking Lunges (45/35 Plate)
– Complete as many burpees as possible in remainder of each minute

Score = amount of burpees

02/07/12
Strength: 3×5 Clean

3 R/F/T
800 M Run
30 Ab Mat Sit ups
25 Push Ups
20 Pull Ups

02/06/12
Skill: Muscle Up Transition

Coe
10 R/F/T
10 Thrusters (95/65)
10 Ring Push Ups

02/04/12
400 M Run
3 Muscle Ups
6 Squat Snatches (135/95)

1600 M Run
6 Squat Snatches
3 Muscle Ups
400 M Run

02/03/12
Six Pack
6 R/F/T
10 Sec Plank Left
10 Toes to Bar
10 Sec Plank Center
10 Ab Mat Sit Ups w/Med Ball (20/14)
10 Sec Plank Right
10 KB Swings (53/35)
10 Sec Plank Left
10 Knees to Elbows
10 Sec Plank Center
10 Russian Twists (20/14)
10 Sec Plank Right

02/02/12
Strength: OHS 2-2-2-2-2



20 Min AMRAP

15 Box Jumps (30/24)

10 Snatches (95/65)

15 Pull Ups

02/01/12
Karen“

150 Wall Balls for time

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